Comparing Nutrients in 500 calories Asian Pears VS Canned Orange Juice

Weight per 500 calories

• Asian Pears: 1191g
• Canned Orange Juice: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Asian Pears or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Asian Pears	4%	4%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Asian Pears	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	90% 117g	130g per day for Men 19-50 years
Sugars	116% 84g	129% 93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	35.7% 26g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	113% 43g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Asian Pears	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	64% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	356% 320mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.52% 1.43mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.6% 53.6μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asian Pears	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0% 0mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	9.7% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	25.2% 933g	3700g per day for Men 19-50 years

Asian Pears VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Asian Pears or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Asian Pears vs Canned Orange Juice:

• 500 calories of Asian Pears have 1.2 times more Vitamin B3 and 50.4 times more Vitamin K than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 7.1 times more Vitamin C and 1.5 times more Vitamin E than Raw Asian Pears.
• 500 calories of Asian Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin E
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Asian Pears as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Asian Pears vs Canned Orange Juice:

• 500 calories of Asian Pears have 2.5 times more Copper and 3.2 times more Manganese than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 2.2 times more Calcium, more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Raw Asian Pears.
• Both Asian Pears and Canned Orange Juice contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Asian Pears lack sufficient amounts of Calcium and Iron
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Raw Asian Pears as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Asian Pears have 13.4 times more Fiber than Canned Orange Juice.
• Both Asian Pears and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Asian Pears as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.